Laird Hamilton Reveals his Diet to Stay Under 10% Bodyfat at Age 60

Intro (0s)

• Laird Hamilton is 60 years old and maintains a body fat percentage under 10%, living an active lifestyle. (0s)
• He is considered one of the most active individuals known to the speaker. (4s)
• A typical day for Laird Hamilton begins with a morning routine that includes taking a shower. (18s)

Morning Routine (28s)

• The morning routine starts with drinking two big liters of water, usually with lemon and sea minerals, and sometimes with sea salt, to rehydrate after a night of sleep (30s).
• A huge cup of espresso with a lot of fat is consumed, which serves as a liquid breakfast, and the fat sources used include coconut, ghee, red palm, and creamers (43s).
• The espresso drink also contains turmeric, which is used for its benefits, and this drink is used as fuel to last until the afternoon, usually around 1 or 2 pm, without feeling hungry (1m2s).
• On some days, there is no set rhythm, and eggs might be blended and consumed, for example, six eggs blended and drunk (1m27s).
• On a normal day, the first meal is eaten around 1 or 2 pm, and hunger is usually felt at this point, which is seen as a good sign that the body is craving food (1m36s).
• There are usually no snacks between meals, and the focus is on consuming protein and good nutrients (1m53s).

Lunch (1m57s)

• After a hard workout, fruit is often consumed first to address dehydration, with the type of fruit depending on availability and farmers' market offerings. (1m59s)
• Lunch typically includes a variety of vegetables and some form of animal protein. (2m17s)
• No additional meals are consumed until dinner, which consists of a similar combination of vegetables and protein. (2m30s)

Dinner (2m37s)

• The diet includes a variety of animal proteins such as elk, venison, fish, and chicken, accompanied by a range of vegetables like sweet potatoes, broccoli, and exotic salads. (2m38s)
• If a meal lacks sufficient fat, macadamia nuts or raw yogurt may be added to increase fat content. (2m58s)
• The diet is primarily fat-based, as fat is preferred as a fuel source, although protein intake might be lower than ideal. (3m25s)
• Between lunch and dinner, a chaga and shilajit mocha might be consumed, and coffee intake is noted to be higher than recommended, but it is often combined with fat. (3m38s)
• Emphasis is placed on the quality and variety of food consumed, with a focus on high-quality ingredients. (3m57s)

Coffee (4m20s)

• Coffee can be used as an ergogenic aid or for a state shift, and there is no inherent problem with its consumption if one is aware of its effects and uses it appropriately. (4m21s)
• There is a belief that if one follows a diet close to the Earth and avoids adulterated foods, they can listen to their body's innate wisdom to determine when coffee consumption is appropriate. (4m50s)
• The quality of coffee is important, as poor-quality coffee can taste unpleasant and have negative effects on the stomach. (5m5s)
• Combining caffeine with fat is considered beneficial, and there is no dependency on coffee for functioning, as one can operate well without it. (5m27s)
• Coffee can serve as a platform for adding other quality ingredients, such as Sheila Jin and good quality mocha, to enhance its benefits. (6m1s)
• There is a distinction between the abuse of certain substances and their quality versions, with the latter being beneficial, similar to the difference between real chocolate milk made with raw ingredients and processed versions. (6m20s)

Thrive (6m52s)

• Thrive Market offers a 30% discount on grocery orders, along with a free gift, which can be accessed through a specific link. (6m52s)
• The platform aims to eliminate processed foods from people's homes by providing healthier and better options at competitive prices, often cheaper than traditional grocery stores. (7m2s)
• Thrive Market delivers groceries directly to customers' doorsteps, making it convenient to recalibrate pantries with healthier choices. (7m18s)
• The service allows users to easily search for specific dietary needs such as gluten-free, Paleo, sugar-free, and keto options. (7m31s)
• The 30% discount is highlighted as a significant benefit, helping users save money on their entire grocery order. (7m44s)
• Regular use of Thrive Market can lead to discovering unique products not typically found in grocery stores, with orders arriving a couple of times per month. (7m54s)

Foods Becoming Adulterated with Unnecessary Ingredients (8m7s)

• The discussion highlights how traditional foods, like pizza in Italy, are made with high-quality, natural ingredients such as ancient grains, fresh mozzarella, and olive oil, which are individually nutritious. However, the perception of these foods can change when they are mass-produced with lower-quality ingredients. (8m8s)
• It is noted that foods like salads can be made healthy or unhealthy depending on the ingredients used. For example, a salad from a restaurant could be high in calories and unhealthy due to the dressing and other additives, despite being labeled as a salad. (8m54s)
• The conversation emphasizes that many traditional foods were originally developed with good intentions and healthy ingredients, but over time, these have been abused or altered, leading to less healthy versions. (9m26s)
• There is a natural inclination towards foods that are perceived as good, which can lead to being deceived by unhealthy versions that mimic the taste of the original healthy foods. This is often achieved by adding sugar, fat, or chemicals to enhance flavor. (10m7s)
• The discussion suggests that humans have a tendency to mass-produce foods that were originally nourishing, driven by good intentions, but this can lead to the degradation of the food's quality and nutritional value. (11m18s)
• The discussion highlights the challenge of maintaining food quality when mass-producing items like pizza, where the focus often shifts to profit, leading to a reduction in ingredient quality. (11m39s)
• A study on tomatoes is mentioned, illustrating that the best-tasting tomatoes were those with the highest nutrient density, grown in nutrient-rich soil. This finding emphasizes the connection between nutrient density and flavor. (12m7s)
• It is noted that there is a common misconception that foods which taste bad are inherently good for health, while in reality, nutrient-rich foods can also be flavorful. (12m42s)

Retraining Your Palate (13m0s)

• The discussion highlights how modern diets have altered people's perception of sweetness, making natural foods seem less sweet due to the consumption of artificially flavored products like soda. (13m1s)
• It is suggested that taste buds can adapt and change based on dietary habits, and that cravings are often influenced by what is regularly consumed. (14m20s)
• The text explains that cravings can be a reflection of the body's needs, but in a diet filled with processed foods, these cravings can lead to unhealthy choices. (16m5s)
• The speaker shares a personal experience of changing dietary habits, noting a shift from craving sugar to craving fats after reducing sugar intake, which illustrates how the microbiome can influence dietary preferences. (15m33s)
• The ability to discern different flavors and cravings is linked to evolutionary development, which originally helped humans identify nutritious or harmful foods. (15m51s)
• Livestock can instinctively find salt licks in large pastures because salt is critical for their survival, highlighting the importance of understanding and meeting essential nutritional needs. (16m34s)
• Many humans are unaware of their own nutritional cravings and needs, such as the need for salt, due to modern lifestyle factors that distract from these basic requirements. (16m45s)
• In today's world, the focus should be on undoing the effects of modern dietary habits and returning to fulfilling actual nutritional needs. (17m1s)
• Modern diets often hijack natural cravings with highly concentrated flavors, leading people to seek foods with high taste potency, which can distort natural taste preferences and needs. (17m11s)
• The concept of taste can be viewed as a transaction, where more intense flavors create a higher volume of taste transactions, influencing food choices towards more potent flavors. (17m19s)

Fractal Eating & Taking Breaks from Food (17m55s)

• There are extended periods between meals, and eating is not dictated by a strict schedule but rather by genuine hunger signals from the body. This approach allows the body to better absorb nutrients when it is truly ready to eat. (17m55s)
• The practice of consuming foods known to be beneficial, even if they are not initially appealing, can lead to developing a craving for them over time. This is because the body starts to recognize their value and benefits. (19m1s)
• Establishing habits of consuming healthy foods, even when they are not initially desired, can lead to a change in taste preferences and cravings. Over time, the body may begin to crave these foods, indicating a need for their nutrients. (20m8s)
• The process of identifying and consuming foods that the body needs can be guided by instincts and may not show immediate results. The long-term benefits might only become apparent much later in life, such as maintaining good health and avoiding medical issues. (20m50s)
• The discussion highlights the importance of being aware of cravings and understanding that the body may need certain nutrients or minerals that are not present in the regular diet. This awareness can lead to a more intuitive relationship with food and supplements. (21m8s)
• There is a comparison made between people who accumulate wealth and later become minimalists, and the process of consuming nutrient-dense foods. Both scenarios involve realizing that excess does not necessarily lead to satisfaction, and that fulfillment can come from simplifying or focusing on quality rather than quantity. (22m9s)
• The concept of nutrient density is emphasized, suggesting that consuming foods rich in nutrients can lead to quicker satisfaction and reduce the need for overeating. This is compared to the idea of giving away wealth, where the act of giving can provide a sense of fulfillment. (22m46s)
• The process of personal transformation is discussed, noting that significant change often requires introspection and addressing underlying issues, similar to how giving away wealth can lead to personal growth. This is likened to the journey of someone who is overweight and needs to change their habits and mindset to achieve lasting health improvements. (23m28s)
• There is a discussion about the potential negative effects of overconsuming knowledge, particularly in the context of nutrition and weight loss studies, and how it might prevent people from making real changes in their lives. (24m40s)
• The importance of personal experience and application of knowledge is emphasized, suggesting that accumulating information without applying it is ineffective. (25m0s)
• It is suggested that people often seek narratives or studies to justify not making changes, and that learning without application is wasted. (25m42s)
• There is a mention of the concept of "feel-good content," which provides people with validation or small wins, such as highlighting the benefits of chocolate, and the mixed feelings about whether this is beneficial or not. (26m13s)
• The ability of humans to filter and recognize patterns in information is acknowledged, and it is noted that people tend to align their actions with their moral compass or belief system. (26m50s)
• The discussion highlights the necessity of experiencing discomfort to achieve certain goals, emphasizing that quick fixes often lead to negative consequences. (27m21s)
• Historically, seeking the path of least resistance was beneficial for survival in challenging environments, but in modern times, this tendency can be detrimental. (27m43s)
• In today's controlled and safe environments, people need to reintroduce stressors into their lives, such as physical exercise and dietary supplements, to compensate for the lack of natural challenges. (28m12s)
• Modern living conditions, such as controlled temperatures and abundant food supply, require individuals to artificially create conditions that mimic natural stressors, like making rooms cold or using vitamin D and red light therapy. (28m30s)
• The conveniences that once ensured survival are now contributing to health issues, necessitating a return to simpler, more natural practices to maintain well-being. (29m16s)
• There is a need to self-induce certain stressors, as modern life does not naturally provide them, which is crucial for maintaining health and fitness. (29m39s)

Hydration (29m46s)

• Laird Hamilton discusses his approach to hydration, emphasizing that he and his friend, Mr. Wildman, often went on long mountain bike rides without drinking water for up to three hours, suggesting that the human body is naturally designed to handle such conditions. (29m46s)
• He criticizes the concept of mandatory hydration stations, arguing that overhydration can dilute the body's system and that people have become overly reliant on frequent water intake. (30m20s)
• Hamilton mentions that the need for frequent hydration may be linked to poor dietary habits, such as consuming foods with low water content, which can disrupt the body's natural functioning. (31m28s)
• He reflects on the human body's durability and capability, suggesting that people have become more fragile due to overconsumption and a lack of proper nutrients, despite eating large meals. (32m8s)

Calories (33m1s)

• The concept of calories is often oversimplified, reducing complex nutritional science to a basic formula of calories in versus calories out, which does not account for the different qualities of calories from various foods, such as kale versus a doughnut. (33m3s)
• Calories are measured in a closed thermodynamic system, which does not accurately reflect the complexities of how different foods are metabolized in the human body, similar to comparing the burning of oak versus newspaper. (33m40s)
• While calories are a recognized unit of measure, they do not adequately account for the numerous factors that influence metabolism and energy use, such as individual differences in metabolism and environmental conditions. (34m11s)
• People have varying metabolic rates, with some individuals able to consume large amounts of food without gaining weight, while others may eat less and still maintain a higher body weight, highlighting the discrepancies in metabolic efficiency. (34m43s)
• Personal metrics such as how one feels, performs, and sleeps are emphasized as more relevant indicators of health and fitness than strict calorie counting or monitoring devices. (35m41s)
• Trusting one's instincts and personal experiences is suggested as a more effective approach to understanding one's health, as individuals are their own best judges of how they feel and perform. (36m15s)

Where to Find More of Laird (36m27s)

• Laird Hamilton mentions that he is associated with something related to superfoods and has content available about his food-related activities. (36m35s)
• He admits to not being very adept at managing his online presence and relies on others, particularly Gabby, to ensure he is represented well. (36m47s)